Silver Workout Group
Service and UAA SCM
*********************************
300 CH
12 x 100 on 2:00
75 Free/25 non-Free
9 x 25 Sprint Medley on :45
Turn Time - 10 to 15 minutes of turn practice
Start Practice - 10 to 15 minutes of start practice
3 x {50 Sprint on 1:30
{50 EZ on 1:30
Coach's Choice Breath Control
*********************************
Dryland:
Just stretching for dryland today.
Friday, December 4, 2015
Wednesday, December 2, 2015
I was petrified
Silver Workout Group
Service and UAA SCM
*********************************
300 CH
12 x 75 on 1:30
alt Free odds / Back evens
9 x 25 Sprint Medley on :45
3 x {100 IM Sprint on 2:00
{25 Free w/ 2 breaths
{75 EZ on 2:00
10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly
Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice, swim meet this weekend, so keep it light
Service and UAA SCM
*********************************
300 CH
12 x 75 on 1:30
alt Free odds / Back evens
9 x 25 Sprint Medley on :45
3 x {100 IM Sprint on 2:00
{25 Free w/ 2 breaths
{75 EZ on 2:00
10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly
Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice, swim meet this weekend, so keep it light
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, December 1, 2015
At first I was afraid
Silver Workout Group
Service and UAA SCM
*********************************
300 CH
10 x 50 Breast Free on 1:05
focus on fast knees on the open turns
5 x {100 Free on 1:30
{100 IM on 1:40
5 x {2 x 25 Sprint Back on 1:00
{1 x 100 Free on 1:20
{1 x 50 CH EZ on 1:00
10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly
Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice
3 times the following :
Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks
Service and UAA SCM
*********************************
300 CH
10 x 50 Breast Free on 1:05
focus on fast knees on the open turns
5 x {100 Free on 1:30
{100 IM on 1:40
5 x {2 x 25 Sprint Back on 1:00
{1 x 100 Free on 1:20
{1 x 50 CH EZ on 1:00
10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly
Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice
3 times the following :
Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Monday, November 30, 2015
Penultimate and Ultimate are NOT the Same
Silver Workout Group
Service and UAA SCM
*********************************
300 CH
10 x 75 on 1:30
50 Free/25 Breast
20 x 25 on :30
with fins, DK SLOB odds, Fly evens
12 x 100 on 1:55
odds are Fly-Fly-Bk-Fr
evens are Bk-Brst-Brst-Fr
10 x 25 Sprint Kick on 1:00
with fins if they have them
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
*********************************
Dryland-
Coach's Choice, at least 500 abs and 30 push ups
Service and UAA SCM
*********************************
300 CH
10 x 75 on 1:30
50 Free/25 Breast
20 x 25 on :30
with fins, DK SLOB odds, Fly evens
12 x 100 on 1:55
odds are Fly-Fly-Bk-Fr
evens are Bk-Brst-Brst-Fr
10 x 25 Sprint Kick on 1:00
with fins if they have them
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
*********************************
Dryland-
Coach's Choice, at least 500 abs and 30 push ups
Labels:
short axis,
Silver
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Wednesday, November 25, 2015
Potent
Swimming: SCY
Training Group: NLSC Gold plus advanced Silver
****************************************
200 CH
12 x 50 IMO/Free on :50
9 x 25 Sprint Medley on :30
6 x {175 Free on 2:00 (older boys)/2:15 (Faster Girls and Silver)/2:30 (everyone else)
{25 Fly on :30
{2 x 25 CH EZ on :45
10 x 25 Sprint Kick on 1:00
SLOB
6 x {75 Bk/Bk/Brst on 1:05 (older boys, faster girls and silver)/ 1:15 everyone else)
{75 Bk/Brst/Brst on 1:05/1:15
10 x 25 Sprint Kick on 1:00
SLOB
Turkey Relays (Coach's Choice)
****************************************
Training Group: NLSC Gold plus advanced Silver
****************************************
200 CH
12 x 50 IMO/Free on :50
9 x 25 Sprint Medley on :30
6 x {175 Free on 2:00 (older boys)/2:15 (Faster Girls and Silver)/2:30 (everyone else)
{25 Fly on :30
{2 x 25 CH EZ on :45
10 x 25 Sprint Kick on 1:00
SLOB
6 x {75 Bk/Bk/Brst on 1:05 (older boys, faster girls and silver)/ 1:15 everyone else)
{75 Bk/Brst/Brst on 1:05/1:15
10 x 25 Sprint Kick on 1:00
SLOB
Turkey Relays (Coach's Choice)
****************************************
Labels:
back,
Breast,
middle distance,
Relays,
Sprint Kick
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, November 24, 2015
Deja Vu
Silver Workout Group
Service and UAA SCY
*********************************
300 CH
10 x 100 Free on 1:30
9 x 25 Sprint Medley
Team meeting to discuss signing up for Central Area Champs
Deadline to register is Tuesday, November 24th at 11p
7 x 50 Breast on 1:05
Breast technique and timing
5-10 minutes of open turn work
10 x 75 on 1:15
odds are Bk/Brst/Fr (work Brst to Free turn)
evens are Free
*********************************
Dryland-
4 times through:
{25 knee ups (R-knees)
{:30 second plank
{5 Burpees
{25 crunches
Service and UAA SCY
*********************************
300 CH
10 x 100 Free on 1:30
9 x 25 Sprint Medley
Team meeting to discuss signing up for Central Area Champs
Deadline to register is Tuesday, November 24th at 11p
7 x 50 Breast on 1:05
Breast technique and timing
5-10 minutes of open turn work
10 x 75 on 1:15
odds are Bk/Brst/Fr (work Brst to Free turn)
evens are Free
*********************************
Dryland-
4 times through:
{25 knee ups (R-knees)
{:30 second plank
{5 Burpees
{25 crunches
Thursday, November 19, 2015
River and Joaquin
Silver Workout Group
Service and UAA SCY
*********************************
300 CH
3 x 300 on 5:30
rotate 100 IM through
3 x {100 IM Sprint on 2:00
{50 Back Sprint on 2:00
{50 CH EZ on 2:00
10 x 25 Sprint Kick on 1:00
with fins if they have them
5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
*********************************
Dryland-
Coach's Choice, at least 500 abs and 30 push ups
Service and UAA SCY
*********************************
300 CH
3 x 300 on 5:30
rotate 100 IM through
3 x {100 IM Sprint on 2:00
{50 Back Sprint on 2:00
{50 CH EZ on 2:00
10 x 25 Sprint Kick on 1:00
with fins if they have them
5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
*********************************
Dryland-
Coach's Choice, at least 500 abs and 30 push ups
Wednesday, November 18, 2015
Rise up, like the Phoenix from the ashes.
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
8 x 75 SKS on 1:30/(1:40)
6 x 25 Sprint Medley on :40/(:40)
5 x 100 IM on 3:00/(3:00) FAST!!!
5 x 50 CH EZ on 1:15/(1:15)
5-10 minutes of open turn practice
5-10 minutes of start practice
Breath Control (coach's choice)
*********************************
Dryland -
3 x Through
{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
8 x 75 SKS on 1:30/(1:40)
6 x 25 Sprint Medley on :40/(:40)
5 x 100 IM on 3:00/(3:00) FAST!!!
5 x 50 CH EZ on 1:15/(1:15)
5-10 minutes of open turn practice
5-10 minutes of start practice
Breath Control (coach's choice)
*********************************
Dryland -
3 x Through
{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)
Labels:
IM,
IMX Prep,
Open Turns,
Starts
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, November 17, 2015
Get Back
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
12 x 50 IMO/Free on :55/(1:00)
6 x 25 Sprint Medley on :45/(:45)
Transition Turn Practice (about 5 minutes)
All Open and IM related turns
IMX Events twice through (same interval SCY and SCM)
10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00
11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)
13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice
*********************************
Dryland -
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
12 x 50 IMO/Free on :55/(1:00)
6 x 25 Sprint Medley on :45/(:45)
Transition Turn Practice (about 5 minutes)
All Open and IM related turns
IMX Events twice through (same interval SCY and SCM)
10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00
11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)
13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice
*********************************
Dryland -
Stretching
Labels:
Fly,
IM transitions,
IMX Prep
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Monday, November 16, 2015
By the Time I Get to Phoenix
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
10 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley
4 x {2 x 50 Back on :50/(:55) Quick and Light
{1 x 50 Back on :55/(1:00) Build
{1 x 50 Back on :50/(:55) FAST
{1 x 100 Breast on 2:30/(2:30) EZ
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice
*********************************
Dryland -
5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
10 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley
4 x {2 x 50 Back on :50/(:55) Quick and Light
{1 x 50 Back on :55/(1:00) Build
{1 x 50 Back on :50/(:55) FAST
{1 x 100 Breast on 2:30/(2:30) EZ
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice
*********************************
Dryland -
5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges
Labels:
back,
Breast,
Fly,
IMX Prep,
Open Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Thursday, November 12, 2015
The Cremation of Sam McGee
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
8 x 50 IMO/Free on :55/(1:00)
IMX prep: 400 IM
swim a 400 IM with the strategy of swimming the fly relaxed for the 1st 75, build the last 25 of Fly. Work all transitions. Bring the free home strong!
8 x 50 DK SLOB with fins on :55/(1:00)
IMX prep: 200 Fly
swim a 200 IM. Build by 50's. Make sure to the the stroke low and smooth.
5 x MOPS on 1:00
Free and Back Turns
IMX Prep: 500 Free/200 Back
swim 500 Free by building to 300 and then sprinting last 200...build up kick
swim 200 Back by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.
8 x 50 Breast/Free on :55/(1:00)
work open turns
IMX Prep: 200 Breast/200 IM
swim 200 Breast by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.
swim 200 IM by building 50 Fly, and working the transitions on every stroke.
Start and Turn Practice
*********************************
Dryland is coach's choice.
keep it moderate...no getting sore before IMX.
Labels:
IMX Prep
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Wednesday, November 11, 2015
The Reckoning
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
10 x 100 on 1:45/(1:55)
75 Back/25 Breast
6 x 25 Sprint Medley on :40
at least 3 Breaststroke
Breaststroke pull down discussion and practice. The single dolphin kick can occur anytime before the first (non pull down) breaststroke is made. 10 minutes of Breast Start and Turn practice with this in mind.
4 x 200 Breast on 3:40/(3:55)
focus on open turn knee power and DK off wall
think about PACE-PACE-BUILD-RACE
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
***************************
Dryland
4 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
{20 slow swimmer pulls w/stretchcords or (5 Burpees)
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
***************************
Dryland
4 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
{20 slow swimmer pulls w/stretchcords or (5 Burpees)
Tuesday, November 10, 2015
The Prospector
NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
12 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley on :40
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice or Breath Control (20 x 5 second bobs)
*********************************
Dryland -
5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH
12 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley on :40
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice or Breath Control (20 x 5 second bobs)
*********************************
Dryland -
5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)
Labels:
back,
Fly Technique,
Open Turns,
Silver,
Starts
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, November 3, 2015
You think you're tough for eating beans every day?
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- State Meet Schedule : http://asaa.org/wp-content/uploads/2015-Swim-Dive-Schedule.pdf
- Friday
- Coaches' and Team Captains' meeting at 10:30a at BHS teacher lounge on Friay
- 11a swimming warm-ups
- 1p prelims begin
- 2:45p girls diving warm-ups; 3:30p girls diving prelims (5 dives)
- Saturday
- 9a girls diving warm-ups; 9:30a girls diving sem-finals (3 dives)
- 12p Swimming warm-ups
- Finals begin at 1p
- Relays are on Saturday
- Diving finals at usual place...after 50 Free
300 CH
12 x 100 on 1:30 EN1
75 Free/25 non-Free
12 x 100 on 1:30 EN1
75 Free/25 non-Free
6 x 25 Sprint Medley on :45 SP3
9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed
6 x 25 MOPS on 1:00 SP3
100 CH EZ
1 x 75 Sprint on 3:00 SP2
1 x 50 Sprint on 3:00 SP2
1 x 25 Sprint
100 CH EZ after each sprint
3 x 25 Dive Start Sprint
300 CH EZ cool down
Coach's Choice for the remainder of practice
*********************************
9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed
6 x 25 MOPS on 1:00 SP3
100 CH EZ
1 x 75 Sprint on 3:00 SP2
1 x 50 Sprint on 3:00 SP2
1 x 25 Sprint
100 CH EZ after each sprint
3 x 25 Dive Start Sprint
300 CH EZ cool down
Coach's Choice for the remainder of practice
*********************************
Labels:
Relay Starts,
Speed,
Starts,
taper,
Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, October 27, 2015
The Boot
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p. Requested an 11:10a dismissal. Dive coaches' meeting at 2p, meet begins at 4:30p
- Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p. Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p. Coaches' meeting at 1p, Captains' meeting at 2:50p. Meet starts at 3p.
300 CH
12 x 100 on 1:30 EN1
75 Free/25 non-Free
12 x 100 on 1:30 EN1
75 Free/25 non-Free
6 x 25 Sprint Medley on :40 SP3
9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed
6 x 25 MOPS SP3
100 CH EZ
1 x 75 Sprint on 3:00 SP2
1 x 50 Sprint on 3:00 SP2
1 x 25 Sprint
100 CH EZ after each sprint
3 x 25 Dive Start Sprint
300 CH EZ cool down
Coach's Choice for the remainder of practice
*********************************
Dryland - Varsity group only
3 times through the following:
10 x Med Ball throw downs
25 Jump Ropes/Jumping Jacks
5 Burpees
10 "R"knees (aka sliders)
10 arm flutters with Battle Ropes
9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed
6 x 25 MOPS SP3
100 CH EZ
1 x 75 Sprint on 3:00 SP2
1 x 50 Sprint on 3:00 SP2
1 x 25 Sprint
100 CH EZ after each sprint
3 x 25 Dive Start Sprint
300 CH EZ cool down
Coach's Choice for the remainder of practice
*********************************
Dryland - Varsity group only
3 times through the following:
10 x Med Ball throw downs
25 Jump Ropes/Jumping Jacks
5 Burpees
10 "R"knees (aka sliders)
10 arm flutters with Battle Ropes
Labels:
Peak Preparation,
Starts,
taper,
Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Monday, October 26, 2015
The Knife's Edge
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p. Requested an 11:10a dismissal. Dive coaches' meeting at 2p, meet begins at 4:30p
- Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p. Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p. Coaches' meeting at 1p, Captains' meeting at 2:50p. Meet starts at 3p.
300 CH
12 x 100 on 1:30 EN1
75 Free/25 non-Free
12 x 100 on 1:30 EN1
75 Free/25 non-Free
9 x 25 Sprint Medley on :40 SP3
2 x 5 x 50 Swim/Kick on :50 EN1-SP1
descend 1-5; 2x
6 x 25 MOPS SP3
8 x 125 on 1:45/2:00 EN2
alt Free and IM(dbl back)
2 x 5 x 50 Swim/Kick on :50 EN1-SP1
descend 1-5; 2x
6 x 25 MOPS SP3
8 x 125 on 1:45/2:00 EN2
alt Free and IM(dbl back)
5 x 50 Free on :40
5 x 50 Free on :35
1 min Rest
3 x 50 Free on :30
1 min Rest
5 x 50 Free on :35
5 x 50 Free on :40
10 x 100 on 1:30
alt Back/IM
8 x {25 Fly FAST on :30
{25 Free w/ 1 breath on :30
100 CH EZ
Relay starts if there is time
***************************
Dryland - Varsity only
3 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
100 CH EZ
Relay starts if there is time
***************************
Dryland - Varsity only
3 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Thursday, October 22, 2015
Making the Grade
Swimming : SCY
Training Group : SAHS Varsity
***************************
Training Group : SAHS Varsity
***************************
300 CH
5 x 300 on 5:00 EN1
100 Free/100 Back/100 Back
6 x 25 Sprint Medley on :45 SP3
6 x 50 Free turn technique on :50 EN1
100 CH EZ
4 x {2 x 50 Free on :40 EN2
{1 x 50 Free on :35 EN2+
{1 x 50 Free Sprint on 1:00 SP1
{1 x 25 Stroke Sprint on 1:00 SP1
12 x 100 on 1:30 EN1
last 25 non-Free
Relay Starts for CIC; Starts for Individual Swims
***************************
Dryland
5 x 300 on 5:00 EN1
100 Free/100 Back/100 Back
6 x 25 Sprint Medley on :45 SP3
6 x 50 Free turn technique on :50 EN1
- snap feet on somersaults
- 5 DK's off wall
- 3 hand-hits before breathing on breakout
100 CH EZ
4 x {2 x 50 Free on :40 EN2
{1 x 50 Free on :35 EN2+
{1 x 50 Free Sprint on 1:00 SP1
{1 x 25 Stroke Sprint on 1:00 SP1
12 x 100 on 1:30 EN1
last 25 non-Free
Relay Starts for CIC; Starts for Individual Swims
***************************
Dryland
Four times through the following:
- 25-25-25 Crunches
- 50 Leg Lifts
- 100 Flutter Kicks
- :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
- 25 Back Stroke Rows (with Stretch Cordz)
- 50 Jump Ropes or Jumping Jacks
- 1 minute wall sit
Wednesday, October 21, 2015
Bright Eyed and Bush Tailed
Swimming : SCY
Training Group : SAHS Varsity
***************************
Training Group : SAHS Varsity
***************************
300 CH
12 x 50 Swim/Kick on 1:00
6 x 25 Sprint Medley
7 x 50 descend 1-7 on 1:00
from 85%-100%
100 CH EZ
4 x {75 Free Sprint on 5:00 SP2
{50 Stroke Sprint on 5:00 SP2
20 x 25 Fly on :30 REC
100 CH EZ REC
12 x 50 Swim/Kick on 1:00
6 x 25 Sprint Medley
7 x 50 descend 1-7 on 1:00
from 85%-100%
100 CH EZ
4 x {75 Free Sprint on 5:00 SP2
{50 Stroke Sprint on 5:00 SP2
20 x 25 Fly on :30 REC
100 CH EZ REC
Tuesday, October 20, 2015
Yeah Toast!!!
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)
300 CH
12 x 100 on 1:30 EN1
75 Free/25 non-Free
12 x 100 on 1:30 EN1
75 Free/25 non-Free
9 x 25 Sprint Medley on :40 SP3
1 x 100 Free on 1:10 EN2
1 x 50 Free Sprint on :40 SP1
2 x 100 Free on 1:10 EN2
1 x 50 Free Sprint on :50 SP1
3 x 100 Free on 1:10 EN2
1 x 50 Free Sprint on 1:00 SP1
2 x 100 Free on 1:10 EN2
1 x 50 Free Sprint on 1:10 SP1
1 x 100 Free on 1:10 EN2
3 x 200 Back on 3:10 EN1
5 x 50 Free on :40
5 x 50 Free on :35
1 min Rest
3 x 50 Free on :30
1 min Rest
5 x 50 Free on :35
5 x 50 Free on :40
10 x 100 on 1:30
alt Back/IM
10 x {25 Fly FAST on :30
{25 Free w/ 1 breath on :30
100 CH EZ
Relay starts if there is time
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Monday, October 19, 2015
Abate, Recede, Subside
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting: 5p
***************************
Training Group : SAHS Varsity
Team Meeting: 5p
- Practice Structure:
- Likely State Qualifiers - Dryland from 4:30-5p, water practice from 5-7p
- Jess, Sarah, Alex, Erica, Cassie, Ryan, Andrew, Nick, Lucas, John, Zayle
- Region Prep Swimmers - Water practice from 4:30-6p, dryland from 6-30p
- Caveat - "C" swimmers practice from 4:30-5:30, dryland 5:30-6p
- Divers - 4:30 to 6:30p
- Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)
***************************
12 x 100 on 1:30 EN1
75 Free/25 non-Free
3 x 5 x 50
#1 - descend 1-5 on 1:00 EN1-EN3
#2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
#3 - Sprint on 1:30 SP1
7 x 200 BOSS on 3:30 EN2+ to SP1
descend the swim from 85%; always spring the Kick
Relay Starts for CIC relays; Starts for Individual Swims
***************************
Dryland
5 x The following:
{Battle Rope IM
75 Free/25 non-Free
3 x 5 x 50
#1 - descend 1-5 on 1:00 EN1-EN3
#2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
#3 - Sprint on 1:30 SP1
7 x 200 BOSS on 3:30 EN2+ to SP1
descend the swim from 85%; always spring the Kick
Relay Starts for CIC relays; Starts for Individual Swims
***************************
Dryland
5 x The following:
{Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
- 3 pull ups or 5 slow push-ups
- Wildcats
Thursday, October 15, 2015
Harry Dean Stanton
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
5 x 200 Dr/K/S/K/Dr
6 x 25 Sprint Medley on :45 SP3
3 x {100 Free on 1:05 EN2
{100 Free on 1:15 EN1
{100 Free on 1:05 EN2
4 x 25 MOPS on 1:00 SP3
Bobs
3 x {50 Free on :40 EN1
{50 Stroke FAST on :40 EN3
{50 Free on :40 EN1
Breath Control
Relay Starts
***************************
Dryland
5 x {50 Jumping Jacks
{100 Flutter Kicks
{:30 second plank
{wildcats
Stretch
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
5 x 200 Dr/K/S/K/Dr
6 x 25 Sprint Medley on :45 SP3
3 x {100 Free on 1:05 EN2
{100 Free on 1:15 EN1
{100 Free on 1:05 EN2
4 x 25 MOPS on 1:00 SP3
Bobs
3 x {50 Free on :40 EN1
{50 Stroke FAST on :40 EN3
{50 Free on :40 EN1
Breath Control
Relay Starts
***************************
Dryland
5 x {50 Jumping Jacks
{100 Flutter Kicks
{:30 second plank
{wildcats
Stretch
Wednesday, October 14, 2015
"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- Final Meet of the season this Friday against Dimond. Let's bring it!
- NO BUS; Be at the Dimond Pool by 2:40p
- Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State: https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=
***************************
Get Fins
12 x 100 on 1:45 EN1
75 Free/25 Kick SLOB
6 x 25 MOPS on :50 SP3
10 x 25 Fly on :30 EN2
500 BOSS on 8:00 EN3-SP1
10 x 25 Fly on :30 EN2
5 x 50 Sprint Kick on 2:00 SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30 SP3
10 x 25 Fly on :30 EN2
3 x 75 CH Sprint on 6:00 SP2
cool down after each
10 x 50 Free/non-Free on 1:05 EN1
Relay Starts/Starts
***************************
Dryland
3 x the following on 3-4 minutes:
Thes are SPRINTS
{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}
2 rounds of wildcats
Get Fins
12 x 100 on 1:45 EN1
75 Free/25 Kick SLOB
6 x 25 MOPS on :50 SP3
10 x 25 Fly on :30 EN2
500 BOSS on 8:00 EN3-SP1
10 x 25 Fly on :30 EN2
5 x 50 Sprint Kick on 2:00 SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30 SP3
10 x 25 Fly on :30 EN2
3 x 75 CH Sprint on 6:00 SP2
cool down after each
10 x 50 Free/non-Free on 1:05 EN1
Relay Starts/Starts
***************************
Dryland
3 x the following on 3-4 minutes:
Thes are SPRINTS
{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}
2 rounds of wildcats
Labels:
Boss 500's,
Fly,
Speed,
Sprint Kick
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, October 13, 2015
You broke it...you bought it.
Swimming : SCY
Training Group : SAHS Varsity
Training Group : SAHS Varsity
- Final Meet of the season this Friday against Dimond. Let's bring it!
- NO BUS; Be at the Dimond Pool by 2:40p
- Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State: https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=
***************************
12 x 100 on 1:30 EN1
75 Free/25 non-Free
8 x 25 MOPS on :45 SP3
1 x 100 Free Sprint on 2:30 SP1
2 x 50 Free Sprint on 1:30 SP1
4 x 25 Free Sprint on 1:00 SP1
3 x 50 Free FAST on :40 EN3
1 minute rest
1 x 200 Free Sprint on 3:00 SP2
20 x 25 Fly on :30 EN2
9 x 100 Back on 1:30 EN1
3 x {1 x 25 Stroke Sprint on :30 SP3
{2 x 50 Free on :45 EN1
{1 x 75 Stroke Sprint on 1:15 SP2
{3 x 50 CH EZ on 1:15 REC
Goal is BT 100, when adding 25 and 75 stroke sprint
5 x 100 Free Breath Control on 1:45 HYP
descend from 17 by 2 each time
***************************
Dryland
7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!
{Battle Rope IM
12 x 100 on 1:30 EN1
75 Free/25 non-Free
8 x 25 MOPS on :45 SP3
1 x 100 Free Sprint on 2:30 SP1
2 x 50 Free Sprint on 1:30 SP1
4 x 25 Free Sprint on 1:00 SP1
3 x 50 Free FAST on :40 EN3
1 minute rest
1 x 200 Free Sprint on 3:00 SP2
20 x 25 Fly on :30 EN2
9 x 100 Back on 1:30 EN1
3 x {1 x 25 Stroke Sprint on :30 SP3
{2 x 50 Free on :45 EN1
{1 x 75 Stroke Sprint on 1:15 SP2
{3 x 50 CH EZ on 1:15 REC
Goal is BT 100, when adding 25 and 75 stroke sprint
5 x 100 Free Breath Control on 1:45 HYP
descend from 17 by 2 each time
***************************
Dryland
7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!
{Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
Monday, October 12, 2015
Here kitty, kitty, kitty
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting:
Training Group : SAHS Varsity
Team Meeting:
- Final Meet of the season this Friday against Dimond. Let's bring it!
- NO BUS; Be at the Dimond Pool by 2:40p
- Grades - The end of the quarter is this Friday. If you are in jeopardy of not making grades, get it fixed now!
- Region Team - Coach Cliff will be selecting the SAHS Region Team over the next 7 days. Any member not selected for the region team will have their final practice next Monday, October 19th. Practices will be condensed to 4:30-7:00p...including dryland.
- Likely State swimmers will have dryland from 4:30-5:00p, and water practice from 5-7p
- Remaining swimmers will have water practice from 4:30-6:00p, and dryland from 6:30p
- Divers 4:30-6:30p
- State Team - After the Region meet, we will know who are state qualifiers are. The State Team will practice from 4:30-6:30p
- Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State: https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=
***************************
Get Fins
1 x 300 CH
11 x 75 on 1:30 EN1
odds - Free; evens - not Free
9 x 25 Sprint Medley on :45 SP3
at least 3 non-Free
2 x 5 x 100 on 1:30 EN1-EN3
Descend 1-5 from 85% of max to 100%
5 x 75 Choice Sprint on 3:00 SP2
3 x 75 CH EZ on 1:40 REC
2 x {5 x 50 Kick w/ fins BPA on 1:15 EN3
{5 x 50 CH Sprint w/ fins on 1:45 SP2
200 Back Cool down
3850 yards
***************************
Dryland
4 x {15 chest flies w/ Stretchcoards
{20 chest passes each w/ med ball
{5 SLOW Push-ups
{25 Backstroke Rows w/ Stretchcords
{wildcats
{25-25-25 crunches
Get Fins
1 x 300 CH
11 x 75 on 1:30 EN1
odds - Free; evens - not Free
9 x 25 Sprint Medley on :45 SP3
at least 3 non-Free
2 x 5 x 100 on 1:30 EN1-EN3
Descend 1-5 from 85% of max to 100%
5 x 75 Choice Sprint on 3:00 SP2
3 x 75 CH EZ on 1:40 REC
2 x {5 x 50 Kick w/ fins BPA on 1:15 EN3
{5 x 50 CH Sprint w/ fins on 1:45 SP2
200 Back Cool down
3850 yards
***************************
Dryland
4 x {15 chest flies w/ Stretchcoards
{20 chest passes each w/ med ball
{5 SLOW Push-ups
{25 Backstroke Rows w/ Stretchcords
{wildcats
{25-25-25 crunches
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Friday, October 9, 2015
The Devil Went Down to Georgia
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting: Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)
***************************
300 CH
5 x 200 non Free on 3:40 EN1
9 x 25 Sprint Medley on :45 SP3
Adventure Set (approx 1000)
12 x 75 on 3:00 SP2/HYP
50 Free/25 Black Hole Brst SPRINT!!
9 x 100 Back on 1:40 EN1
Starts/Turns
approx 4500 yards
***************************
Dryland
5 x {wildcats
Stretch
Training Group : SAHS Varsity
Team Meeting: Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)
***************************
300 CH
5 x 200 non Free on 3:40 EN1
9 x 25 Sprint Medley on :45 SP3
Adventure Set (approx 1000)
12 x 75 on 3:00 SP2/HYP
50 Free/25 Black Hole Brst SPRINT!!
9 x 100 Back on 1:40 EN1
Starts/Turns
approx 4500 yards
***************************
Dryland
5 x {wildcats
Stretch
Labels:
Breath Control,
Hell Week,
Kick,
Speed
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Thursday, October 8, 2015
Pandemonium
Swimming : SCY
Training Group : SAHS Varsity
***************************
10 x 100 on 1:45 EN1
8600 yards (R.E. - 13600 yards)
Training Group : SAHS Varsity
***************************
10 x 100 on 1:45 EN1
50 Back/50 Breast
*Supplemental for R.E.
50 x 100 on 1:15 EN2
70 x 100 on 1:15 EN2
[65 on 1:20, 62 on 1:25, 58 on 1:30, 55 on 1:35, 53 on 1:40, 50 on 1:45]
20 x 25 Fly on :30 EN2
100 CH EZ
8600 yards (R.E. - 13600 yards)
***************************
Dryland
5 x {wildcats
{100 Leg Lifts
{100 flutter kicks
{25-25-25 Crunches
Stretch
Dryland
5 x {wildcats
{100 Leg Lifts
{100 flutter kicks
{25-25-25 Crunches
Stretch
Wednesday, October 7, 2015
Beelzebub, Belial, and Molech
Swimming : SCY
Training Group : SAHS Varsity
***************************
get fins
1 x 300 CH
10 x 100 on 1:40
50 Free/50 Back
10 x 500 BOSS on 8:00 EN3/SP1
20 x 25 Fly on :30 EN2
200 Back EZ
7000 yards
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Training Group : SAHS Varsity
***************************
get fins
1 x 300 CH
10 x 100 on 1:40
50 Free/50 Back
10 x 500 BOSS on 8:00 EN3/SP1
20 x 25 Fly on :30 EN2
200 Back EZ
7000 yards
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Labels:
Boss 500's,
Hell Week
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Tuesday, October 6, 2015
Dante's "Inferno"
Swimming : SCY
Training Group : SAHS Varsity
***************************
get fins
1 x 300 CH
10 x 100 on 1:30 EN1
75 Free/25 Fly
10 x 25 on 1:00 SP2
Sprint DK SLOB
100 x {25 Fly EN2
{1 push up
10 x 25 on 1:00 SP2
Sprint FK SLOB
3 x {50 Stroke Sprint on 1:00 SP1
{300 Back on 5:00 EN1
5250 yards
***************************
Dryland
Set "X" is below in the brackets [ ]
with stretch cords
2 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
1 time through Set "X"
Training Group : SAHS Varsity
***************************
get fins
1 x 300 CH
10 x 100 on 1:30 EN1
75 Free/25 Fly
10 x 25 on 1:00 SP2
Sprint DK SLOB
100 x {25 Fly EN2
{1 push up
10 x 25 on 1:00 SP2
Sprint FK SLOB
3 x {50 Stroke Sprint on 1:00 SP1
{300 Back on 5:00 EN1
5250 yards
***************************
Dryland
Set "X" is below in the brackets [ ]
[50 Jumping Jacks1 time through Set "X" then:
Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]
with stretch cords
2 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
1 time through Set "X"
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Monday, October 5, 2015
H-E-double hockey sticks
Swimming : SCY
Training Group : SAHS Varsity
Group Meetings (no time for a full team meeting), make sure each group is notified of:
Training Group : SAHS Varsity
Group Meetings (no time for a full team meeting), make sure each group is notified of:
- BHS-CHS meet information: Swimming Warm-ups at 9a, Meet starts at 11a, confirm with Coach Cliff about participation TODAY
- The following 5-7 days of practice will be grueling. Please be sure to take care of yourself. Plan for homework, rest, nutrition, hydration. Stay on it!
***************************
1 x 300 CH
10 x 200 Free on 2:30 EN1
5 x {2 x 75 Stroke Sprint on 1:30 SP1
{3 x 50 Free on :35 EN3
7 x 200 Free on 2:20 EN2
10 x 25 Sprint Kick w/ fins SLOB on 1:00
4 x 200 Free on 2:10 EN3+
100 CH EZ on 3:00 REC
20 x 25 Fly on :30 EN2
1 x 200 Free Sprint on 3:00
1 x 300 Back or IM on 5:00
7350yds
***************************
Dryland
7 x The following
{Battle Rope IM
1 x 300 CH
10 x 200 Free on 2:30 EN1
5 x {2 x 75 Stroke Sprint on 1:30 SP1
{3 x 50 Free on :35 EN3
7 x 200 Free on 2:20 EN2
10 x 25 Sprint Kick w/ fins SLOB on 1:00
4 x 200 Free on 2:10 EN3+
100 CH EZ on 3:00 REC
20 x 25 Fly on :30 EN2
1 x 200 Free Sprint on 3:00
1 x 300 Back or IM on 5:00
7350yds
***************************
Dryland
7 x The following
{Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
25-25-25 Crunches
50 Leg Lifts
5 slow push ups
20 Squats/20 Calf Raises}
20 Squats/20 Calf Raises}
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Friday, October 2, 2015
Columbus sailed the ocean blue...
Dryland: Coach's Choice
Swimming:
300 rev IM DKS
12 x 75 Bk/Brst/Fr on 1:30
10 x 25 on :40
odds Fly/evens dolphin kick SLOB
10 x 25 on :40
odds Fly/evens dolphin kick SLOB
12 x 25 Sprint Medley on :45
12 x 50 Fr/Bk on 1:10
minimum of 5 dolphin kicks off every wall
minimum of 5 dolphin kicks off every wall
Starts and Turns
Remind kids in meet that warm-ups begin at 8a...be there at 7:45a
Remind kids in meet that warm-ups begin at 8a...be there at 7:45a
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Thursday, October 1, 2015
Powers Boothe
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
300 CH
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
5 x {50 Jumping Jacks
{100 Flutter Kicks
{:30 second plank
{wildcats
Stretch
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
300 CH
3x{4 x 100 [50Fr/50CH] on 1:30 EN1
{3 x 25 Sprint Medley on :30 SP3
10 x 100 Free on 1:15/1:05 EN2
odds on 1:15, evens on 1:05
10 x 100 IM on 1:25/1:15 EN2
odds on 1:25, evens on 1:15
6 x 25 MOPS on 1:00 SP3
5 x 100 Breath control on 1:45 HYP
10 x 100 Free on 1:15/1:05 EN2
odds on 1:15, evens on 1:05
10 x 100 IM on 1:25/1:15 EN2
odds on 1:25, evens on 1:15
6 x 25 MOPS on 1:00 SP3
5 x 100 Breath control on 1:45 HYP
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
5 x {50 Jumping Jacks
{100 Flutter Kicks
{:30 second plank
{wildcats
Stretch
Tuesday, September 29, 2015
Say Cheese!
Swimming : SCY
Training Group : SAHS Varsity
Team Pictures at 5:30p
***************************
300 CH
6 x 75 on 1:10 EN1
rotate 25 kick through
3 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 8:00 SP2
yes, this is THE "9x100" set
5 x 100 Breath Control on 1:45 HYP
3 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
Stretch
Training Group : SAHS Varsity
Team Pictures at 5:30p
***************************
300 CH
6 x 75 on 1:10 EN1
rotate 25 kick through
3 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 8:00 SP2
yes, this is THE "9x100" set
5 x 100 Breath Control on 1:45 HYP
3 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
Stretch
Monday, September 28, 2015
It's Like Deja Vu All Over Again
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
- previous week meet, upcoming week
- Performances of the meet : Nick 100 Back, Elias 100 Breast, Madison B 100 Breast.\
- meet with Bartlett. Sr Night. No bus, be at the pool by 2:45p
- discuss importance warming up and cooling (recovery swimming) down
***************************
300 CH
5 x {4 x 100 Free on 1:20 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:10/2:50 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:05 EN2+
20 x 25 Fly on :30 EN2
3 x 300 Back on 4:45 EN1
5 x {4 x 100 Free on 1:20 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:10/2:50 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:05 EN2+
20 x 25 Fly on :30 EN2
3 x 300 Back on 4:45 EN1
***************************
Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats
Labels:
Aerobic maintenance,
back,
Fly,
IM,
Kick
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Ocotopus
Swimming: SCM
Training Group: NLSC Silver
300 CH
6 x 75 Free Rotate 25 Kick through on 1:20
10 x 25 Fly on :50
10 x 50 Breast/Free FAST on 1:15
10 x 25 Fly on :40
3 x 300 Back w/ :20 rest after each
5 DK's off each wall
Training Group: NLSC Silver
300 CH
6 x 75 Free Rotate 25 Kick through on 1:20
10 x 25 Fly on :50
10 x 50 Breast/Free FAST on 1:15
10 x 25 Fly on :40
3 x 300 Back w/ :20 rest after each
5 DK's off each wall
Labels:
5 DK's off walls,
back,
Fly,
Silver
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Thursday, September 24, 2015
Jennifer Grey
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
{6 x 50 Swim/Kick, descend 1-6, on :55 EN1-EN3
{6 x 25 Sprint Medley Kick on :45 SP3
{500 BOSS on 7:30 EN3-SP1
{3 x 50 CH EZ on 1:10 REC
{3 x 50 CH Sprint on 1:30 SP1+
{3 x 50 CH EZ on 1:10 REC
9 x 100
alt. 100 Free on 1:30
100 IM on 1:20/1:15/1:10/1:05
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Training Group : SAHS Varsity
Team Meeting at 5:30p; visualization exercises
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
{6 x 50 Swim/Kick, descend 1-6, on :55 EN1-EN3
{6 x 25 Sprint Medley Kick on :45 SP3
{500 BOSS on 7:30 EN3-SP1
{3 x 50 CH EZ on 1:10 REC
{3 x 50 CH Sprint on 1:30 SP1+
{3 x 50 CH EZ on 1:10 REC
9 x 100
alt. 100 Free on 1:30
100 IM on 1:20/1:15/1:10/1:05
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Labels:
Kick,
mental prep,
Pre-Meet
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Silver is the new Grey
Swimming : SCY
Training Group : NLSC Silver
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
400 IM RPT
400 IM Race Pace
***************************
{6 x 50 Swim/Kick, descend 1-6, on 1:00 EN1-EN3
{6 x 25 Sprint Medley Kick on :45 SP3
{500 BOSS on 7:30 EN3-SP1
{3 x 50 CH EZ on 1:10 REC
{3 x 50 CH Sprint on 1:30 SP1+
{3 x 50 CH EZ on 1:10 REC
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Training Group : NLSC Silver
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
400 IM RPT
400 IM Race Pace
***************************
{6 x 50 Swim/Kick, descend 1-6, on 1:00 EN1-EN3
{6 x 25 Sprint Medley Kick on :45 SP3
{500 BOSS on 7:30 EN3-SP1
{3 x 50 CH EZ on 1:10 REC
{3 x 50 CH Sprint on 1:30 SP1+
{3 x 50 CH EZ on 1:10 REC
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Wednesday, September 23, 2015
Aquaman
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
8 x 75 SKS on 1:20 EN1
9 x 25 Sprint Medley on :40 SP3
7 x 100 on 1:30 EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better
3 x {1 x 300 Free FAST on 3:30 EN2
{3 x 50 Stroke Sprint on 1:20 EN3-SP2
{1 minute rest
5 x 50 CH EZ on 1:10 REC
9 x 50 Stroke Sprint on 2:00 SP1+
10 x 75 Breath Control on 1:30 HYP
Breath 3, 5, 7
1000 Kick Partner Pulls
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Training Group : SAHS Varsity
***************************
300 CH
8 x 75 SKS on 1:20 EN1
9 x 25 Sprint Medley on :40 SP3
7 x 100 on 1:30 EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better
3 x {1 x 300 Free FAST on 3:30 EN2
{3 x 50 Stroke Sprint on 1:20 EN3-SP2
{1 minute rest
5 x 50 CH EZ on 1:10 REC
9 x 50 Stroke Sprint on 2:00 SP1+
10 x 75 Breath Control on 1:30 HYP
Breath 3, 5, 7
1000 Kick Partner Pulls
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
{15 Chest Fly's (stretch cordz)
{15 Butterfly pulls (stretch cordz)
Labels:
Breath Control,
Kick,
Speed,
Stroke
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
I aM Confident
Swimming: SCY
Training Group: NLSC Silver
300 CH
9 x 50 TT's on 1:00
6 x 25 Free Sprint Medley
focus on early catch
400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)
15 x 15 Fly/Brst on 1:05
8 x 25 Breath Control on :40
4,3,2,1
Training Group: NLSC Silver
300 CH
9 x 50 TT's on 1:00
6 x 25 Free Sprint Medley
focus on early catch
400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)
15 x 15 Fly/Brst on 1:05
8 x 25 Breath Control on :40
4,3,2,1
Labels:
400 IM,
Breast,
Breath Control,
Fly,
Free Technique,
RPT
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Tuesday, September 22, 2015
1968 Chevy Nova
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
early catch
20 x 75 Kick w/ fins on 1:15 EN2
1-10 FK, 1-20 DK SLOB
20 x 50 on NOVA Speed Set on 1:30 EN3
from starting end: broad jump from wall
5 streamline jumps (max height)
jump into remaining 25 fly sprint
climb out broad jump off wall
jump off bottom into remaining 25 free sprint
double climb outs
10 x 75 Back Hole Breast on 2:00 HYP
FAST
***************************
Dryland
7 x The following
{Battle Rope IM
Training Group : SAHS Varsity
***************************
300 CH
1x{1 x 500 on 8:00 IM EN1
{10 x 25 on :30 Fly EN2
2x{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:10 EN1
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:05 EN2
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:00 EN3
{1 x 100 back on 1:40 EN1
{10 x 25 on :30 Fly EN2
9 x 25 Sprint Medley on :40 SP3{1 x 100 free on 1:10 EN1
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:05 EN2
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:00 EN3
{1 x 100 back on 1:40 EN1
{10 x 25 on :30 Fly EN2
early catch
20 x 75 Kick w/ fins on 1:15 EN2
1-10 FK, 1-20 DK SLOB
20 x 50 on NOVA Speed Set on 1:30 EN3
from starting end: broad jump from wall
5 streamline jumps (max height)
jump into remaining 25 fly sprint
climb out broad jump off wall
jump off bottom into remaining 25 free sprint
double climb outs
10 x 75 Back Hole Breast on 2:00 HYP
FAST
***************************
Dryland
7 x The following
{Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
25-25-25 Crunches
50 Leg Lifts
3 slow push ups}
Mini Nova
Swimming: SCY
Training Group: NLSC Silver
300 CH
5 x {100 IM on 1:40
{2 x 25 Fly on :40
6 x 25 Free Sprint Medley
focus on early catch
Backstroke Turns
20 x 25 w/fins on :30
odds are DK SLOB
evens Fly
without fins, 16 x 25 on :40
10 x 50 Brst Sprint on 1:20
Training Group: NLSC Silver
300 CH
5 x {100 IM on 1:40
{2 x 25 Fly on :40
6 x 25 Free Sprint Medley
focus on early catch
Backstroke Turns
20 x 25 w/fins on :30
odds are DK SLOB
evens Fly
without fins, 16 x 25 on :40
10 x 50 Brst Sprint on 1:20
Monday, September 21, 2015
Fungus Cookies Stink
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
300 CH
12 x 50 Free on :50 EN1
18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10
9 x 200 alt Free/Stroke on 2:30/3:00 EN2
2 x {10 x 50 Kick w/fins on :45 EN2
{10 x 50 Fly/Back on :50 EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins
100 CH EZ
***************************
Dryland
Set "X" is below in the brackets [ ]
with stretch cords
2 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
1 time through Set "X"
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
- previous week meet, upcoming week
- Performances of the meet : All of our relays, 1st-3rd in all girls, 1st-2nd in all boys relays. Brianne, Lauren, and Zayle were all double winners.
- meet will be at West - Bus leaves from SAHS Gym Door at 2:20p, please be there by 2:10p
- drag...wear it!
300 CH
12 x 50 Free on :50 EN1
18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10
9 x 200 alt Free/Stroke on 2:30/3:00 EN2
2 x {10 x 50 Kick w/fins on :45 EN2
{10 x 50 Fly/Back on :50 EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins
100 CH EZ
***************************
Dryland
Set "X" is below in the brackets [ ]
[50 Jumping Jacks1 time through Set "X" then:
Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
Lung to Stairs
- 10 Arm Flutters
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]
with stretch cords
2 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
1 time through Set "X"
Labels:
Aerobic maintenance,
back,
IM,
Kick,
Stroke
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Stink Bugs
Swimming: SCY
Training Group: NLSC Silver
300 CH
12 x 50 Swim/Kick on :55
Backstroke Turns in Deep End
20 x 50 FK w/fins on :50
or 16 x 50 FK wo/fins on 1:05
12 x 75 on 1:20
odds 50Back/25Brst
evens 25Back/50Brst
9 x 25 Sprint Medley on :45
at least 3 Backstroke
Training Group: NLSC Silver
300 CH
12 x 50 Swim/Kick on :55
Backstroke Turns in Deep End
20 x 50 FK w/fins on :50
or 16 x 50 FK wo/fins on 1:05
12 x 75 on 1:20
odds 50Back/25Brst
evens 25Back/50Brst
9 x 25 Sprint Medley on :45
at least 3 Backstroke
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Thursday, September 17, 2015
C. Thomas Howell
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
3 x {1 x 100 IM 1:15 EN2
{3 x 50 on :35/:35/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Black Hole Breast Breath Control on 2:00 HYP
{4 x 25 Fly on :30 EN2
10 x 50 Free BPA on 1:00 EN3
6 x 25 Sprint Medley on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Training Group : SAHS Varsity
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
3 x {1 x 100 IM 1:15 EN2
{3 x 50 on :35/:35/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Black Hole Breast Breath Control on 2:00 HYP
{4 x 25 Fly on :30 EN2
10 x 50 Free BPA on 1:00 EN3
6 x 25 Sprint Medley on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Labels:
BPA,
Pre-Meet,
Relays Starts,
Sprint Starts,
Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Eagle
Swimming: SCY
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
12 x 75 on 1:20
alt Free and Back
Free focus - early catch
10 x 50 FAST KICK on 1:15
w/ fins if you have them
10 x 25 Fly on :40
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
12 x 75 on 1:20
alt Free and Back
Free focus - early catch
10 x 50 FAST KICK on 1:15
w/ fins if you have them
10 x 25 Fly on :40
Labels:
Fly,
Free Technique,
Kick
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Wednesday, September 16, 2015
Sploosh
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
12 x 50 Swim/Kick on :55 EN1
6 x 25 Sprint Medley Kick on :45 SP3
4 x {3 x 50 on :35 EN2+
{1 x 50 Sprint on 1:00 EN3/SP1
6 x 25 Sprint Medley on :40 SP3
300 Free FAST on 5:00 EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
200 Free FAST on 4:00 EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00 EN3
3 x 50 Stroke Sprint on :50 SP2
5 x 50 CH EZ on 1:15 REC
20 x 50 Texas style on 1:00 EN1+
minimum of 7DK's off each wall
10 x Tough Guys on 1:30 EN3+
100 CH EZ
3 Sprint Turns
3 Sprint Starts
Relay Starts
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
Stretch
Training Group : SAHS Varsity
***************************
300 CH
12 x 50 Swim/Kick on :55 EN1
6 x 25 Sprint Medley Kick on :45 SP3
4 x {3 x 50 on :35 EN2+
{1 x 50 Sprint on 1:00 EN3/SP1
6 x 25 Sprint Medley on :40 SP3
300 Free FAST on 5:00 EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
200 Free FAST on 4:00 EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00 EN3
3 x 50 Stroke Sprint on :50 SP2
5 x 50 CH EZ on 1:15 REC
20 x 50 Texas style on 1:00 EN1+
minimum of 7DK's off each wall
10 x Tough Guys on 1:30 EN3+
100 CH EZ
3 Sprint Turns
3 Sprint Starts
Relay Starts
***************************
Dryland
4 x {25-25-25 Crunches
{20 Squats/20 Calf Raises
{25 Jumping Jacks
{Wildcats
{5 slow pushups or 2 pull-ups
Stretch
Labels:
Kick,
Relay Starts,
Speed,
Starts,
Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Cloud Seeding
Swimming: SCY
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
10 x 50 Free on :50
focus on early catch
12 x 75 [50 Breast/25 Free] on 1:20
10 x 25 Fly on :40
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
10 x 50 Free on :50
focus on early catch
12 x 75 [50 Breast/25 Free] on 1:20
10 x 25 Fly on :40
Labels:
Breaststroke,
Fly,
Free Technique,
Kick,
Silver,
Turns
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Tuesday, September 15, 2015
Bloop
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
6 x 75 on 1:10 EN1
rotate 25 kick through
9 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 6:00 SP2
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
3 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
Open Turn Practice
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
Stretch
Training Group : SAHS Varsity
***************************
300 CH
6 x 75 on 1:10 EN1
rotate 25 kick through
9 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 6:00 SP2
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
3 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
Open Turn Practice
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{50 Jump Ropes
{5 slow pushups or 2 pull-ups
Stretch
Silver Lining
Swimming: SCY
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
10 x 50 Breast/Free on 1:00
focus on body line and early catch
3 x 200 FK, FAST on 6:00
10 x 25 Fly on :40
Training Group: NLSC Silver
300 CH
5 x 100 Free on 1:40
5 x 100 IM on 1:55
10 x 25 Fly on :40
10 x 50 Breast/Free on 1:00
focus on body line and early catch
3 x 200 FK, FAST on 6:00
10 x 25 Fly on :40
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Monday, September 14, 2015
Onomatopoeia
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
300 CH
8 x 100 on 1:40 EN1
rotate 25 kick through
10 x 25 Fly on :30 EN2
10 x 200 Back on 1:50 EN2
10 x 25 Fly on :30 EN2
20 x 50 BPA Kick w/fins on 1:05 EN3
10 x 25 Fly on :30 EN2
10 x 25 Fr Sprint with fins on 1:00 SP3
5 x 50 CH EZ on 1:10
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
- previous week meet, upcoming week
- Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
- meet with East. Be at the pool by 2:45p. No Bus
- I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.
300 CH
8 x 100 on 1:40 EN1
rotate 25 kick through
10 x 25 Fly on :30 EN2
10 x 200 Back on 1:50 EN2
10 x 25 Fly on :30 EN2
20 x 50 BPA Kick w/fins on 1:05 EN3
10 x 25 Fly on :30 EN2
10 x 25 Fr Sprint with fins on 1:00 SP3
5 x 50 CH EZ on 1:10
Labels:
Aerobic maintenance,
back,
Fly,
Kick,
Speed
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Silver Panda
Swimming: SCY
Training Group: NLSC Silver
300 CH
8 x 100 Free Rotate 25 Kick through on 1:45 EN1
10 x 25 Fly on :40 EN2
10 x 50 BPA on 1:15 EN3
Free/FK SLOB
10 x 25 Fly on :40 EN2
7 x 200 Back on 3:30 EN2
Training Group: NLSC Silver
300 CH
8 x 100 Free Rotate 25 Kick through on 1:45 EN1
10 x 25 Fly on :40 EN2
10 x 50 BPA on 1:15 EN3
Free/FK SLOB
10 x 25 Fly on :40 EN2
7 x 200 Back on 3:30 EN2
Location:
2801 Spirit Dr, Anchorage, AK 99508, USA
Thursday, September 10, 2015
Charlie Sheen
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
7 x {1 x 50 CH Sprint on 1:00 SP2
{1 x 100 CH EZ on the 4:00 REC
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{1 minute plank
Stretch
Training Group : SAHS Varsity
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
7 x {1 x 50 CH Sprint on 1:00 SP2
{1 x 100 CH EZ on the 4:00 REC
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{wildcats
{1 minute plank
Stretch
Labels:
Meet Recovery,
Relay Starts,
Speed,
Starts,
Turns
Location:
5577 Abbott Rd, Anchorage, AK 99507, USA
Anniversary
Swimming: SCY
Training Group: NLSC Silver
300 CH
8 x 50 on 1:00 IMO/Brst EN1
8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint
6 x 25 on :45 sprint medley SP3
1 x 500 Bk EN1
2 x 6 x 75 on 1:20 IM transitions EN2
20 x 25 on :40 Fly EN2
Training Group: NLSC Silver
300 CH
8 x 50 on 1:00 IMO/Brst EN1
8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint
6 x 25 on :45 sprint medley SP3
1 x 500 Bk EN1
2 x 6 x 75 on 1:20 IM transitions EN2
20 x 25 on :40 Fly EN2
Labels:
back,
Breast,
Fly,
IM transitions,
Silver
Wednesday, September 9, 2015
Bossonova
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
8 x 100 Free on 1:25/1:20/1:15/1:20 EN1-EN2+
500 BOSS on 7:00 EN3
3 x {2 x 50 on :35 EN2
{1 x 50 on :45 EN1
500 BOSS on 7:00 EN3
10 x 25 Fly on :30 EN2
500 BOSS on 7:00 EN3
8 x 75 Breath 3,5,7 on 1:20 HYP
500 BOSS on 7:00 EN3
4 x 100 rev IM on 1:40 EN1
500 BOSS on 7:00 EN3
10 x 50 CH EZ on 1:10 REC
Starts
Training Group : SAHS Varsity
***************************
300 CH
8 x 100 Free on 1:25/1:20/1:15/1:20 EN1-EN2+
500 BOSS on 7:00 EN3
3 x {2 x 50 on :35 EN2
{1 x 50 on :45 EN1
500 BOSS on 7:00 EN3
10 x 25 Fly on :30 EN2
500 BOSS on 7:00 EN3
8 x 75 Breath 3,5,7 on 1:20 HYP
500 BOSS on 7:00 EN3
4 x 100 rev IM on 1:40 EN1
500 BOSS on 7:00 EN3
10 x 50 CH EZ on 1:10 REC
Starts
***************************
Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
1 round of wildcats
65 second plank
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
1 round of wildcats
65 second plank
Labels:
Boss 500's,
Kick,
VO2 Max
Silver Doubloons
Swimming: SCY
Training Group: NLSC Silver
300 CH
12 x 100 on 2:00
75 Free/25 Sprint Kick SLOB
12 x 75 on 1:30
50 Back/25 Brst
12 x 50 on 1:00/:55/:50
25 Brst/25 Free
12 x 25 Fly on :40
Practice Starts
Training Group: NLSC Silver
300 CH
12 x 100 on 2:00
75 Free/25 Sprint Kick SLOB
12 x 75 on 1:30
50 Back/25 Brst
12 x 50 on 1:00/:55/:50
25 Brst/25 Free
12 x 25 Fly on :40
Practice Starts
Tuesday, September 8, 2015
Welcome Back Carter
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
300 CH
5 x {4 x 100 Free on 1:20 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:10/2:50 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:05 EN2+
20 x 25 Fly on :30 EN2
3 x 300 Back on 4:45 EN1
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
- previous week meet, upcoming week
- Performances of the meet : Stas 200/500 Free, Girls 50 Free (Jess, Alex, Skylar sweep), Savana/Madison 1st/2nd in diving.
- Get in on time for warm-ups
- Good job checking in before/after races.
- meet with Service. Be at the pool by 2:45p. No Buss
- discuss importance of early catch when sprinting Free
300 CH
5 x {4 x 100 Free on 1:20 EN1
{1 x 100 IM on 1:40 EN1-EN3
descend IM's 1-5 to 90% or better
6 x 200 FK or DK w/ fins alt 3:10/2:50 EN1/EN2+
12 x 125 [25Bk, 25Brst, 75Free] on 2:05 EN2+
20 x 25 Fly on :30 EN2
3 x 300 Back on 4:45 EN1
***************************
Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats
Labels:
Aerobic maintenance,
back,
Fly,
IM,
Kick
Spoon
Swimming: SCY
Training Group: NLSC Silver
300 CH
4 x {4 x 100 Free on 1:40 EN1
{1 x 100 IM on 2:00 EN1-EN3
descend IM's 1-5 to 90% or better
12 x 50 FK or DK SLOB alt 1:15/1:00 EN1/EN2+
8 x 125 [25Bk, 25Brst, 75Free] on 2:30 EN2+
16 x 25 Fly on :40 EN2
500 Back EN1
Training Group: NLSC Silver
300 CH
4 x {4 x 100 Free on 1:40 EN1
{1 x 100 IM on 2:00 EN1-EN3
descend IM's 1-5 to 90% or better
12 x 50 FK or DK SLOB alt 1:15/1:00 EN1/EN2+
8 x 125 [25Bk, 25Brst, 75Free] on 2:30 EN2+
16 x 25 Fly on :40 EN2
500 Back EN1
Thursday, September 3, 2015
Lea Thompson
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
6 x {1 x 100 IM 1:15 EN2
{3 x 50 on :35/:35/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Black Hole Breast Breath Control on 2:00 HYP
{4 x 25 Fly on :30 EN2
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations
***************************
300 CH
12 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
6 x {1 x 100 IM 1:15 EN2
{3 x 50 on :35/:35/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Black Hole Breast Breath Control on 2:00 HYP
{4 x 25 Fly on :30 EN2
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Wednesday, September 2, 2015
I'm a Cod Fish
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
5 x 200 Free to Breast Progressive on 2:55 EN1
add :05 for each 200 after the 1st
12 x 25 Sprint Medley on :40 SP3
All sprints are Breast with FK
fins optional
16 x 25 on :30 Fly EN2
16 x 100 Free/Breast (75Free/25Brst)EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10
5 x 50 on 1:00 CH EZ REC
10 x 50 on 1:00 FK/DK SLOB EN1
5 x 100 on 1:45 ASU Breath Control HYP
7 x 50 on 1:00 Tough Guys EN2
16 x 25 on :30 Fly EN2
100 CH EZ
***************************
Dryland
10 x {50 Jump Ropes
{20 Tricep finishes (stretchcordz)
{20 Swimmer pulls (stretchcordz)
{1:00 minute wall sit
{5 SLOW perfect pushups
Training Group : SAHS Varsity
***************************
300 CH
5 x 200 Free to Breast Progressive on 2:55 EN1
add :05 for each 200 after the 1st
12 x 25 Sprint Medley on :40 SP3
All sprints are Breast with FK
fins optional
16 x 25 on :30 Fly EN2
16 x 100 Free/Breast (75Free/25Brst)EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10
5 x 50 on 1:00 CH EZ REC
10 x 50 on 1:00 FK/DK SLOB EN1
5 x 100 on 1:45 ASU Breath Control HYP
7 x 50 on 1:00 Tough Guys EN2
16 x 25 on :30 Fly EN2
100 CH EZ
***************************
Dryland
10 x {50 Jump Ropes
{20 Tricep finishes (stretchcordz)
{20 Swimmer pulls (stretchcordz)
{1:00 minute wall sit
{5 SLOW perfect pushups
Bullet
Swimming: SCY
Training Group: NLSC Silver
300 CH
12 x 50 Swim/Kick on 1:05
20 x 50 on 1:30
25 swim/climb out on the bulkhead and jump in the middle section
climb out of the middle section/25 swim/ climb out/ 25 crunches
12 x 25 Sprint Medley on :40
3 of each stroke
10 x 50 back/breast on 1:00
focus on breast DPS
8 x 75 Free Breath Control on 1:40
25 breath every 3rd
25 breath every 5th
25 breath every 7th
Training Group: NLSC Silver
300 CH
12 x 50 Swim/Kick on 1:05
20 x 50 on 1:30
25 swim/climb out on the bulkhead and jump in the middle section
climb out of the middle section/25 swim/ climb out/ 25 crunches
12 x 25 Sprint Medley on :40
3 of each stroke
10 x 50 back/breast on 1:00
focus on breast DPS
8 x 75 Free Breath Control on 1:40
25 breath every 3rd
25 breath every 5th
25 breath every 7th
Tuesday, September 1, 2015
The Nasty Nine
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
8 x 100 on 1:30 EN1
rotate 25 kick through
12 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 4:00 SP1
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
6 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
Open Turn Practice
****************************
Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank
Together, as a group 2 rounds of Wildcats
Training Group : SAHS Varsity
***************************
300 CH
8 x 100 on 1:30 EN1
rotate 25 kick through
12 x 25 Sprint Medley on :40 SP3
9 x 100 Free on 4:00 SP1
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
6 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75 Breast alt 1:10/1:20
or 30 x 25 Fly on :30
Open Turn Practice
****************************
Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank
Together, as a group 2 rounds of Wildcats
Labels:
Lactate Tolerance,
Speed,
Stroke,
Turns
Zilar
Swimming: SCY
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30 EN1
rotate 25 kick through
12 x 25 Sprint Medley on :45 SP3
9 x 50 Free on 2:00 SP1
These are all out SPRINT!
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 2:15 HYP
17 Breaths on the first 100, subtract 2 on each subsequent 100.
6 x 25 Sprint Medley on :40 SP3
6 x 75 Breast alt 1:20/1:30
Open Turn Practice
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30 EN1
rotate 25 kick through
12 x 25 Sprint Medley on :45 SP3
9 x 50 Free on 2:00 SP1
These are all out SPRINT!
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 2:15 HYP
17 Breaths on the first 100, subtract 2 on each subsequent 100.
6 x 25 Sprint Medley on :40 SP3
6 x 75 Breast alt 1:20/1:30
Open Turn Practice
Monday, August 31, 2015
Boogie Night
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
***************************
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss:
- previous week meet, upcoming week
- Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
- Get in on time for warm-ups
- Cool down as much as possible after each race
- Quick check in before and after each race
- meet agains Chugiak; early dismissal on Friday
- budget time better
- discuss Breaststroke Technique
***************************
300 CH
7 x 200 on 2:50 EN1
rotate and rev rotate 50 Breast through
10 x 25 Fly on :30 EN2
3 x {2 x 25 Breast FAST on :40 SP3
{3 x 125 IM (dbl Brst) on 1:50 EN2
{2 x 25 Fly on :30 EN2
{3 x 75 (25Fly/50Back) on 1:05
6 x 25 MOPS on 1:00 SP3
10 x 50 Texas on :55 EN1
Texas 50's start and end in the middle of the pool
12.5 yds back, 25 yds Brst, 12.5 yds Free
work turns; No hanging on lane lines!
see video by clicking here
***************************
Dryland
1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit
20 x 20 second crunch (hold crunch for 20 seconds)
2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)
***************************
Dryland
1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit
20 x 20 second crunch (hold crunch for 20 seconds)
2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)
Nevada
Swimming: SCY
Training Group: NLSC Silver
300 CH
5 x {1 x 100 Free on 1:30 EN1
{1 x 100 Breast on 2:00 EN2
10 x 25 Fly on :45 EN2
Training Group: NLSC Silver
300 CH
5 x {1 x 100 Free on 1:30 EN1
{1 x 100 Breast on 2:00 EN2
10 x 25 Fly on :45 EN2
20 x 50 Texas on 1:05 EN1
Texas 50's start and end in the middle of the pool
12.5 yds back, 25 yds Brst, 12.5 yds Free
work turns; No hanging on lane lines!
10 x 25 Fly on :40 EN2
6 x 25 MOPS on 1:00 SP3
focus on Fly and Breast turns
10 x 25 Fly on :40 EN2
6 x 25 MOPS on 1:00 SP3
focus on Fly and Breast turns
Thursday, August 27, 2015
Patrick Swayze
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
Training Group : SAHS Varsity
***************************
300 CH
4x{4 x 100 [50Fr/50CH] on 1:30 EN1
{3 x 25 Sprint Medley on :30 SP3
10 x 100 Free on 1:15 EN2
3, 6, 9 on 1:05
10 x 100 IM on 1:25 EN2
3, 6, 9 on 1:15
10 x 25 MOPS on 1:00 SP3
5 x 100 Breath control on 1:45 HYP
Dive Start Sprints
Relay starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
10 x 100 Free on 1:15 EN2
3, 6, 9 on 1:05
10 x 100 IM on 1:25 EN2
3, 6, 9 on 1:15
10 x 25 MOPS on 1:00 SP3
5 x 100 Breath control on 1:45 HYP
Dive Start Sprints
Relay starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Labels:
Relay Starts,
Sprints,
Starts,
Turns
Mi-Mi's Hair
Swimming: SCY
Training Group: NLSC Silver
300 CH
Training Group: NLSC Silver
300 CH
5 x {1 x 100 Free on 1:30 EN1
{1 x 100 IM on 1:30 EN2
12 x 50 FK on 1:10
partner pulls encouraged
Backstroke Turn practice (approx 10 minutes)
{200 Fly on 4:00 EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00 EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00 EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00 EN3
{6 x 25 Breast on :30 EN1
Start Practice
Relay start practice
{1 x 100 IM on 1:30 EN2
12 x 50 FK on 1:10
partner pulls encouraged
Backstroke Turn practice (approx 10 minutes)
{200 Fly on 4:00 EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00 EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00 EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00 EN3
{6 x 25 Breast on :30 EN1
Start Practice
Relay start practice
Wednesday, August 26, 2015
Fury Road
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
Training Group : SAHS Varsity
***************************
300 CH
9 x 50 TT on 1:00 EN1
work exits and turns
7 x 200 [100Fr/100Back or IM] on 2:50 EN2
10 x 50 Free/DK on :45 EN2
9 x 25 Kick Sprint Medley on :45 SP3
5 minutes Start Practice
We want to be moving forward BEFORE
we leave the block.
12 x 75 Best non-Free Stroke on 3:00 EN3/SP1
from a start
7 x 50 CH EZ on 1:15 REC
***************************
Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
Fox
Swimming: SCY
Training Group: NLSC Silver
300 CH
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.
5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique
Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.
Relays
Swim/Kick/Swim
10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.
5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique
Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.
Relays
Tuesday, August 25, 2015
The Legs Feed the Wolverines
Swimming : SCY
Training Group : SAHS Varsity
***************************
300 CH
10 x 75 on 1:15 EN1
Swim/Kick/Swim
20 x 50 BPA Kick SLOB w/fins on 1:05 EN3
focus on wall exits/breakouts
5 x 25 MOPS on 1:00 SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
20 x 75 on 1:10 EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr
1 x 500 BOSS on 8:00 EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00 EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15 REC
Start and Relay start practice
***************************
Dryland
Seven times through the following:
Training Group : SAHS Varsity
***************************
300 CH
10 x 75 on 1:15 EN1
Swim/Kick/Swim
20 x 50 BPA Kick SLOB w/fins on 1:05 EN3
focus on wall exits/breakouts
5 x 25 MOPS on 1:00 SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
20 x 75 on 1:10 EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr
1 x 500 BOSS on 8:00 EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00 EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15 REC
Start and Relay start practice
***************************
Dryland
Seven times through the following:
- 50 Jumping Jacks
- Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
- Lung to Stairs
- 3 up/down loops of stairs
- Lung to Wall behind blocks
- 1 minute wall sit
Silverware
Swimming: SCY
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 50 BPA Kick SLOB w/fins on 1:05 EN3
without fins on 1:20 EN3
focus on wall exits/breakouts
5 x 25 MOPS on 1:00 SP3
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
8 x 75 on 1:40 EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr
200 Sprint Kick for Time
rest
200 Sprint Kick for Time
Start and Relay start practice
***************************
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 50 BPA Kick SLOB w/fins on 1:05 EN3
without fins on 1:20 EN3
focus on wall exits/breakouts
5 x 25 MOPS on 1:00 SP3
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!
8 x 75 on 1:40 EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr
200 Sprint Kick for Time
rest
200 Sprint Kick for Time
Start and Relay start practice
***************************
Monday, August 24, 2015
A Ha! Cry Wolves - ooooo
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER
***************************
300 CH
10 x 75 on 1:15 EN1
Swim/Kick/Swim
10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.
12 x 50 Free/Back on :45 EN2
Practice DK/FK transition
7 x 100 Free on 1:15 EN2
2 x 3 x 75 [25Fly/25Back/25Breast] on :55/1:05/1:15
6 x 100 Free on 1:10 EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05 EN2+
rest 2 minutes
300 Free Fast on 5:00 EN3
300 Free FAST!!! work turns...TIMED!!! EN3+
12 x 100 Back on 1:30 EN1
10 x 10 yard sprints SP3
Practice DK/FK transition
Practice Starts focusing on the same DK/FK transition
***************************
Dryland
with stretch cords
4 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
with med balls and a partner, reps are per person
3 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
10 x 75 on 1:15 EN1
Swim/Kick/Swim
10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.
12 x 50 Free/Back on :45 EN2
Practice DK/FK transition
7 x 100 Free on 1:15 EN2
2 x 3 x 75 [25Fly/25Back/25Breast] on :55/1:05/1:15
6 x 100 Free on 1:10 EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05 EN2+
rest 2 minutes
300 Free Fast on 5:00 EN3
300 Free FAST!!! work turns...TIMED!!! EN3+
12 x 100 Back on 1:30 EN1
10 x 10 yard sprints SP3
Practice DK/FK transition
Practice Starts focusing on the same DK/FK transition
***************************
Dryland
with stretch cords
4 x {20 Fly pulls
{20 Chest flys
{20 Shrugs (10 forward/10 backward)
with med balls and a partner, reps are per person
3 x {20 Chest Passes
{20 Overhead Passes
{20 Russian Twists
{20 Wood Choppers
Sterling
Swimming: SCY
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 10 yards
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.
10 x 50 Free/Back on 1:10
Practice DK/FK transition
12 x 25 Sprint Medley Kick on :45
3 x 200 FK on 6:00
Timed Record Times
Practice Starts focusing on the same DK/FK transition
Training Group: NLSC Silver
300 CH
8 x 75 on 1:30
Swim/Kick/Swim
10 x 10 yards
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.
10 x 50 Free/Back on 1:10
Practice DK/FK transition
12 x 25 Sprint Medley Kick on :45
3 x 200 FK on 6:00
Timed Record Times
Practice Starts focusing on the same DK/FK transition
Friday, August 21, 2015
Big 8? More like Crazy 8!
Swimming : SCY
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations
***************************
Components of a Pre-meet warm-up
total time needed - approximately 30 minutes
300 CH
7 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
5 x {1 x 100 IM 1:15 EN2
{3 x 50 on :40/:40/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Free Breath Control on 1:45 HYP
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Training Group : SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations
***************************
Components of a Pre-meet warm-up
total time needed - approximately 30 minutes
- 300 to loosen up
- Short set 500-700 yds to increase heart rate
- Turn Practice (MOPS)
- Sprint Medley
- Sprint Starts
300 CH
7 x 100 on 1:30 EN1
alt Free, IM or Back
6 x 25 Sprint Medley on :40 SP3
3 x 25 MOPS on :45
make them pertinent to upcoming races
Sprint Starts
***************************
5 x {1 x 100 IM 1:15 EN2
{3 x 50 on :40/:40/1:00 (hold all under :35) EN2
{2 x 25 on :40 SPRINT SP3-SP2
{1 x 100 Free Breath Control on 1:45 HYP
6 x 25 Sprint Medley Kick on :45 SP3
5 x 50 CH EZ on 1:10 REC
3 x 25 Dive Start Sprint
Relay Starts
***************************
Dryland
2 x {25-25-25 Crunches
{100 Leg Lifts
{100 Flutter Kicks
{1 minute plank
Stretch
Labels:
Pre-Meet,
Relay Starts,
Speed,
Starts,
Turns
Thursday, August 20, 2015
Captain my Captain
Swimming: SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains
300 CH
12 x 75 @ 1:20 EN1+
25 scull/25 brst/25 free
5 x {2 x 50 Fly/Back on :40/1:00 EN2/EN3
{2 x 25 Brst FAST on :40 EN3
500 FK EN1
5 x {75 [50Free/25Back] FAST on 2:20 EN3
{125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)
6 x 75 Breath 5, 7, 9 on 1:20 HYP
6 x 200 BOSS on 5:00 EN3
(150 Fast Swim/50 Sprint Kick w/fins)
6 x 50 CH EZ on 1:15 REC
6 x 25 Dive Start Sprint
Relay Starts
*********************************
Dryland
6 times through the following:
20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes
2 rounds of Wildcats
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains
300 CH
12 x 75 @ 1:20 EN1+
25 scull/25 brst/25 free
5 x {2 x 50 Fly/Back on :40/1:00 EN2/EN3
{2 x 25 Brst FAST on :40 EN3
500 FK EN1
5 x {75 [50Free/25Back] FAST on 2:20 EN3
{125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)
6 x 75 Breath 5, 7, 9 on 1:20 HYP
6 x 200 BOSS on 5:00 EN3
(150 Fast Swim/50 Sprint Kick w/fins)
6 x 50 CH EZ on 1:15 REC
6 x 25 Dive Start Sprint
Relay Starts
*********************************
Dryland
6 times through the following:
20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes
2 rounds of Wildcats
Silver Bullet
Swimming: SCY
Training Group: NLSC Silver
300 CH
10 x 75 @ 1:40 EN1+
25 scull/25 brst/25 free
5 x {2 x 50 Fly/Back on :45/1:15 EN2/EN3
{2 x 25 Brst FAST on 1:00 EN3
500 FK SLOB EN1
3 x {75 [50Free/25Back] FAST on 2:20 EN3
{125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)
6 x 25 Free on :40 Breathing every 7th Stroke HYP
Training Group: NLSC Silver
300 CH
10 x 75 @ 1:40 EN1+
25 scull/25 brst/25 free
5 x {2 x 50 Fly/Back on :45/1:15 EN2/EN3
{2 x 25 Brst FAST on 1:00 EN3
500 FK SLOB EN1
3 x {75 [50Free/25Back] FAST on 2:20 EN3
{125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)
6 x 25 Free on :40 Breathing every 7th Stroke HYP
Wednesday, August 19, 2015
Apple Turnover
1000 CH Warm-up
20 x 25 Fly on :30 EN2
20 x 50 on :50 EN2
Mid-pool 50's, work on turns
10 x 200 Back on 2:45 EN2
20 x 50 Brst/Free on :45 EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)
12 x 25 Fly Sprint Medley on :30 EN2
Relay starts
Conducting interviews for Captains during practice
***************************
Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
20 x 25 Fly on :30 EN2
20 x 50 on :50 EN2
Mid-pool 50's, work on turns
10 x 200 Back on 2:45 EN2
20 x 50 Brst/Free on :45 EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)
12 x 25 Fly Sprint Medley on :30 EN2
Relay starts
Conducting interviews for Captains during practice
***************************
Dryland
Five times through
50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
Tuesday, August 18, 2015
Southside hoo! Relay YOU! 9 x 100 Boo - yah!
300 CH
8 x 100 on 1:40 EN1
rotate 25 kick through
12 x 25 Spring Medley on :40 SP3
9 x 100 Free on 2:00 EN3
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
12 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75 Breast on 1:15
or 30 x 25 Fly on :30
Start and Relay Start Practice
****************************
Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank
Together, as a group 2 rounds of Wildcats
8 x 100 on 1:40 EN1
rotate 25 kick through
12 x 25 Spring Medley on :40 SP3
9 x 100 Free on 2:00 EN3
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
12 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75 Breast on 1:15
or 30 x 25 Fly on :30
Start and Relay Start Practice
****************************
Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank
Together, as a group 2 rounds of Wildcats
Monday, August 17, 2015
Not So Hy-Tek
300 CH
Set #1
5 x 100 on 1:20 EN1
5 x 50 FK on 1:00 EN1
400 IM on 6:00 EN1
7 x 75 Back on 1:10 EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30 EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10 EN2+
Set #2
3 x {1 x 225 Back on 3:20 EN2
{1 x 125 IM (FK the final 50) on 2:20 EN2
6 x 25 Sprint Medley on :40 SP3
Set #3
9 x 75 Black Hole Breast FAST on 2:00 HYP
3 x 25 Sprint Medley on :50 SP3
3 x 50 CH EZ on 1:10
****************************
Dryland
Seven times through the following:
Set #1
5 x 100 on 1:20 EN1
5 x 50 FK on 1:00 EN1
400 IM on 6:00 EN1
7 x 75 Back on 1:10 EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30 EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10 EN2+
Set #2
3 x {1 x 225 Back on 3:20 EN2
{1 x 125 IM (FK the final 50) on 2:20 EN2
6 x 25 Sprint Medley on :40 SP3
Set #3
9 x 75 Black Hole Breast FAST on 2:00 HYP
3 x 25 Sprint Medley on :50 SP3
3 x 50 CH EZ on 1:10
****************************
Dryland
Seven times through the following:
- 50 Jumping Jacks
- Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
- Lung to Stairs
- 3 up/down loops of stairs
- Lung to Wall behind blocks
- 1 minute wall sit
Friday, August 14, 2015
Vacation, all I ever want is...
300 CH
8 x 75 SKS on 1:30 EN1
odds long axis, evens short axis
2 x Wildcats
10 x 100 Free on 1:15 EN2
(100 Free Training Group Benchmark Set)
2 minute break
10 x 100 IM on 1:25 EN2
(100 IM Training Group Benchmark Set)
5 x 100 Free Breath Control on 1:45 HYP
start at 15 and descend by 2
40 x 25 on :40 EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.
500 Back EZ
*************************************
Dryland
1 min plank/12 push-ups
:55 sec plank/11 push-ups
8 x 75 SKS on 1:30 EN1
odds long axis, evens short axis
2 x Wildcats
10 x 100 Free on 1:15 EN2
(100 Free Training Group Benchmark Set)
2 minute break
10 x 100 IM on 1:25 EN2
(100 IM Training Group Benchmark Set)
5 x 100 Free Breath Control on 1:45 HYP
start at 15 and descend by 2
40 x 25 on :40 EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.
500 Back EZ
*************************************
Dryland
1 min plank/12 push-ups
:55 sec plank/11 push-ups
:50 sec plank/10 push-ups
:45 sec plank/9 push-ups
:40 sec plank/8 push-ups
:35 sec plank/7 push-ups
:35 sec plank/6 push-ups
:30 sec plank/5 push-ups
:25 sec plank/4 push-ups
:20 sec plank/3 push-ups
:15 sec plank/2 push-ups
:10 sec plank/1 push-ups
:05 sec plank/pull ups till you fail
Thursday, August 13, 2015
We've got ears. Say Cheers!
300 CH
8 x 125 IM (dbl Free) on 1:55 EN1
6 x 25 MOPS on :45 SP3
(middle of pool sprints)
2 x Wildcats
20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30
2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)
Breath Control Bobs and Pigs
************************************
Dryland
six times through the following:
25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank
8 x 125 IM (dbl Free) on 1:55 EN1
6 x 25 MOPS on :45 SP3
(middle of pool sprints)
2 x Wildcats
20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30
2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)
Breath Control Bobs and Pigs
************************************
Dryland
six times through the following:
25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank
Wednesday, August 12, 2015
If a Swimmer falls in the Forest...?
12 x 100 on 1:30 EN1
- odds Free
- evens Back or IM
2 x Wildcats
12 x 50 IMO/Brst on :50 EN2
1 x 300 Free FAST on 4:00 EN3
3 x 50 Free FAST on 1:00/:50/:40 EN3
1 minute rest
1 x 300 IM FAST on 4:00 EN3
3 x 50 IMO FAST on :55/:50/:45 EN3
1 minute rest
1 x 300 non-Free FAST on 4:30 EN3
3 x 50 Stroke FAST on :50 EN3
3 minutes rest
1 x 300 Free FAST
5 x 50 CH EZ on 1:10 REC
20 x 25 FK (1/2 Fast, 1/2 EZ) on :45 SP3/REC
5 x 100 Breath Control on 1:45
descend by 2 from 15 breaths
Backstroke Start Work
*******************************
Dryland
Five times through the following:
- Streamline Lunges around pool to bleachers
- Up and Around bleachers three times
- 5 Burpees
- 5 Pushups
- 3 Berpees
- 3 Pushups
- 1 Burpee
- 50 Jumping Jacks
- 1 Black Rope I.M.
- 10 Jumping Throw Downs (Fly)
- 10 Back Rows (Back)
- 10 Cross Overs (Breast)
- 10 Arm Flutters (Free)
Tuesday, August 11, 2015
Kick the Bucket
300 CH
12 x 75 SKS on 1:30
Wildcats
20 x 50 25 Brst/vKick :20/25 Free on 1:15 EN1
8 x 150 on 2:15 EN2
[50 Brst Kick/50 Brst/25 Scull]
10 x {1 x 50 Kick on 1:00 EN2
{2 x 25 Spring Kick on 1:00 SP2
10 minutes of vKick
Start Practice for remainder of practice
*********************************
Dryland
5 times through the following:
20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees (aka sliders)
5 Burpees
20 arm flutters with Battle Ropes
12 x 75 SKS on 1:30
Wildcats
20 x 50 25 Brst/vKick :20/25 Free on 1:15 EN1
8 x 150 on 2:15 EN2
[50 Brst Kick/50 Brst/25 Scull]
10 x {1 x 50 Kick on 1:00 EN2
{2 x 25 Spring Kick on 1:00 SP2
10 minutes of vKick
Start Practice for remainder of practice
*********************************
Dryland
5 times through the following:
20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees (aka sliders)
5 Burpees
20 arm flutters with Battle Ropes
Monday, August 10, 2015
I'm Gonna Name Him "Heart"
300 CH w/u
Wildcats
5 x 200 Dr/K/S/K/Dr
20 x 200 EN1-2
Wildcats
5 x 200 Dr/K/S/K/Dr
20 x 200 EN1-2
- 1-5 Free on 2:50 EN1
- 6-15 Back on 2:50 EN2
- 16-20 IM on 2:50 EN2
5 x 200 FK on 4:00 EN2
12 x 25 Spring Medley Kick on :45 SP3
**********************************
Dryland
Four times through the following:
- 25-25-25 Crunches (right side-left side-regular)
- 50 Leg Lifts
- 100 Flutter Kicks
- :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
- 25 Back Stroke Rows (with Stretch Cordz)
- 50 Jump Ropes or Jumping Jacks
- 1 minute wall sit
Friday, August 7, 2015
Pay phone - drop a dime
300 Choice
6x200 on 3:15 EN1
Free, Back/Brst, IM
20x50 Back/Brst on :50 EN1+
3x{3x50 Kick on :50, 1:00, 1:10 EN1
{100 FK Sprint on 2:30 SP1
6x75 Brst, Free, Back Brth Control on 1:50 HYP
12x50 Tansition Turns on :50 EN2
Work the turns
9x100 Free EN2+
1:15, 1:10, 1:05
1:20, 1:10, 1:05
1:25, 1:10, 1:05
200 Choice EZ
Thursday, August 6, 2015
I Bless the Rains
300 Choice
5x200 Back on 3:00 EN1
20x100 on 1:30, 1:25, 1:20, 1:15 EN1-2
20x50 FK BPA on 1:10 EN3
20x25 dyna25's on 1:00 EN3
200 cool down
Labels:
Aerobic back,
blocks,
Kicking
Location:
Abbott Loop Anchorage
Sunday, August 2, 2015
Pre-seasoning...yumm!
High School
SCY
300 CH w/u
2 x { 200 Free @ 2:40 / 2:30
{ 200 IM @ 2:40 / 2:30
{ 50 Free @ :40 / 35
{ 100 Fly @ 1:20 / 1:20
{ 100 Free @ 1:20 / 1:20
{ 500 Free @ 6:20 / 6:00
{ 100 Back @ 1:20 / 1:15
{ 100 Breast @ 1:20 / 1:20
10 x 100 Free on 1:15
10 x 100 IM on 1:25
200 Free FAST...rest 1 minute
200 IM FAST...rest 1 minute
5 x 50 CH EZ on 1:15
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